Recruit Ready Fitness

Your core training is probably holding you back.
If your program is built around crunches and planks you're leaving performance on the table.

Hanging knee raises and hanging leg raises are two of the most underused movements in first responder and military prep, and they directly carry over to the job.

Here's what they actually develop:

Deep core and hip flexor strength that holds up under fatigue.

Grip and shoulder stability you'll use in every physical confrontation, rescue, or carry.

Postural endurance that keeps you moving efficiently when the test or the shift gets long.

These aren't gym vanity movements. They're operational strength builders.

The candidates who can rep these out properly are the ones who keep their form together in the final leg of the beep test, don't fold on the obstacle course, and recover faster between efforts.

I've built a list of the fundamental exercises every military, police, and first responder should be doing to exceed the standards and stay physically capable in the role, not just on test day.

DM me the word READY and I'll send it over.

Life threw the whole playbook at him… and he STILL showed up. 😤💪

COVID twice? Work chaos? Most people would have thrown in the towel and said, “I’ll start again next month.” Not this man.

He didn’t look for excuses; he looked for solutions. Even when things weren’t perfect, he kept the momentum alive, stayed consistent every single week, and let me hold him accountable to the standard he set for himself.

As a coach, nothing makes me prouder than seeing someone build real, unbreakable discipline. It’s easy to train when everything is perfect. It takes true grit to keep showing up when life gets messy.

Drop a 🔥 in the comments to show some love for this incredible mindset!

Save this for your next chest day.

If you want to build that upper shelf, you need more than just throwing weight around.

Control the reps.
Own the tempo.
Get that deep stretch at the bottom.
Then push with intent.

The Workout:

Incline Dumbbell Press
3 Rounds x 10 Reps
Pushing 40kg here

Low Cable Crossover
3 Rounds x 12 Reps

Simple work. Heavy intent. Proper ex*****on.

Consistency wins every time. Let’s get to work. 💪

You didn’t get weaker.

You just got tested.

There’s a difference.

Some days, the weight feels heavier.
The run feels longer.
Your energy feels lower.
Your mind starts questioning everything.

But that doesn’t mean you’re going backwards.

It means you’ve hit the part of the process where your discipline has to show up stronger than your mood.

Growth was never meant to feel easy.
It looks like pushing through the sessions you didn’t feel ready for.
It looks like choosing structure when motivation disappears.
It looks like getting challenged and still refusing to quit on yourself.

Every hard day is raw material.

For stronger habits.
For better standards.
For the version of you that can handle more than the old you ever could.

So no, you didn’t get weaker.

You’re just being built.

Drop a ⚡ if you’re locked in today.

The farmer's carry doesn't look flashy.

But it's building everything that matters on test day.

Grip. Core. Posture. Mental grit.

Every quality you need to carry a casualty, pass a fitness test, or get through recruit school, this exercise trains it.

Add it in. Heavy loads. Short rest. Every week.

Like this post, share it with someone who's preparing for selection, and follow for more tactical training content.

Most people start their fitness journey wanting to change how they look.

But somewhere along the way, something bigger happens.

You become more disciplined.
More confident.
More resilient.

The workouts that once felt impossible become routine. The excuses get quieter. The standards you set for yourself get higher.

The best transformations aren’t just seen in the mirror, they show up in every part of your life.

What was the biggest unexpected change your fitness journey brought into your life? Let me know in the comments 👇🗣️💬

“I won’t see you as much.” 🫣

That’s usually the biggest fear people have before starting online training.

They think online coaching means getting a PDF plan, being left to figure it out alone, and hoping they’re doing everything right.

But real online coaching is the opposite.

It’s having a coach in your pocket while you train.

Not sure about your form? Ask.
Need to swap an exercise mid-session? Message.
Unsure if you’re pushing hard enough or doing too much? You’ll get guidance when it actually matters.

Online training isn’t “here’s your plan, good luck.”

It’s structure, support, accountability, and coaching that fits into your life.

You’re not lifting alone. You’re being guided every step of the way.

Drop a “READY” if you’ve been on the fence about online training because you’re worried about doing it solo.

Your fitness test doesn't care how good you look on the bench press.

It cares whether you can control your body.
Leg raises and vertical tricep dips are two of the most underrated movements you can add to your weekly training right now.

Here's why they matter for mil, police, and first responders:

Leg raises build the deep hip flexor and anterior core strength that directly transfers to running economy, obstacle negotiation, load carrying, and any test that involves a beep test or timed run.

A weak core bleeds energy. A strong one locks it in.

Vertical tricep dips develop real pushing strength through full range, build shoulder girdle stability, and train the lockout strength you need for any push-based assessment.

They also build the kind of pressing endurance that holds up under fatigue, not just in a fresh state.

Together, these movements build a body that performs, not just a body that looks good warming up.

If you're training to pass a fitness test or stay at a high standard in your role, you need to train movements, not just muscles.

I put together a list of fundamental exercises every military, police, and first responder candidate should be doing to exceed the standards in their role and on the job.

DM me the word READY and I'll send it straight over.

The BEEP test rewards strategy, not just effort.

A lot of people make the mistake of only doing long runs, but the test is built around repeated accelerations, quick recoveries, and efficient turns.

So if you want to improve your score, start training the way the test actually feels:

-Practise 20m shuttles
-Work on controlled pacing early
-Improve your turn technique
-Add intervals that challenge your recovery
-Stop sprinting too early and burning out fast

The goal is not to survive the first few levels.

It’s to stay composed when the pace starts climbing.

Comment BEEP and I’ll send you the free guide.